A One-Day Plan for Clean Eating

Clean eating is one of those pesky trendy terms in my industry that tends to confuse more than clarify — we pine for acceptance of our nutritional decisions and resort to labels such as “good,” “bad,” or “clean” that become so ubiquitous they really mean nothing!

Is the nutritional goodness of the food tainted by the negative energy of your thoughts and emotions?

I say yes — it can be. And I have both Eastern and Western schools of thought to back me up on this viewpoint, along with countless client testimonials and personal experience with my own mindset shift toward food…

The ancient Ayurvedic teachings speak of the dramatic impact our emotional state has on digestion. There’s a particularly deep relationship between our emotions and thoughts — both conscious and subconscious — and our ability to properly assimilate nutrients.

Scientific research also supports the understanding of the belly-brain emotional connection.

Clinical psychologists at the University of California in Los Angeles, in the field of the food-mood connection, conduct studies supporting the relationship between physiology and emotions, such as anxiety and depression that lead to indigestion, diarrhea, constipation, or myriad other digestive disruptions.

You may think I have derailed from the “clean eating” topic, but stick with me.

My view of clean eating has evolved into a deeper understanding of the word “clean.” It’s more than the type food I’m choosing. It’s how and why I’m showing up to the dining experience.

I invite you to explore this idea with me.

The “eat clean” label assigns a moral value to food, leading to the judgments of “right” and “wrong.” Misplaced and emotionally charged eating is exactly why so many of us struggle with our dietary lifestyles.

Thoughts that gravitate toward life-giving nourishment, pleasure, and gratitude while eating… even if it is something society has deemed shameful!

What good does munching a big salad or nibbling on a piece of vegan, Paleo chocolate cake do for your health and fitness efforts if the experience is sullied by negative thoughts and demeaning words toward your body, your health, or your decisions?

It is true that the quality of food matters. Learning (the hard way) which foods lead to digestive issues and energy slumps has shaped how I choose what to eat… and this impacts my outlook.

When I choose foods that serve my body well and support my unique health profile, I end up having enhanced energy, a healthier approach, and deep gratitude toward my experiences with food.

As You Drink: Focus on rejuvenating your intention and energy, inviting focus into your tasks.

Snack: mid-late morning, orwhen you’re body signals physical hunger

What: olives, raw nuts, and fresh seasonal fruit

Why: healthy fats paired with fiber and nutrient-rich fruit create a satisfying mineral-rich snack providing potassium, calcium, magnesium, iron, and copper. Plus these foods are also a good source of antioxidant vitamins A, E and K.

As You Eat: Focus on fueling your body with useable materials for vitality and clarity

Lunch: 12:30 – 1:30 p.m. – when you’re body signals physical hunger

What: Lemon Kale with Apple, Avocado & Roasted Chicken

Why: Light, refreshing and full of vital nutrients, healthy, fats, and protein to keep you and your taste buds satisfied through the afternoon.

As You Eat: Focus on cherishing every bite until you’re satisfied — not hungry, not full, but perfectly satisfied.

Dinner: 5:30 – 6:30 pm – when you’re body signals physical hunger

What: Roasted Salmon “Noodle” Bowl

Why: Noodles are a universal comfort food — veggie noodles offer comfort without the heaviness of a big bowl of pasta. Add hearty salmon and bright lemon thyme dressing to nourish your body and soul after a long day.

As You Eat: Focus on being completely nurtured and enriched by not only the delightful flavors and textures, but also by the company you keep and the conversations you carry.

Place chicken in a small glass-baking dish. Roast for 10-20 minutes or until juices run clear.

Remove from oven, cover with foil and allow to rest to redistribute juices.

In another glass dish or small roasting pan, toss green beans with a little olive oil, sea salt, garlic powder, and black pepper. Roast for 10-20 minutes. Allow beans to cool a few minutes before adding to salad.

Place kale on a plate. Drizzle ½ tablespoon dressing and toss well to coat greens. Top with apple, avocado, and roasted green beans. Drizzle ½ tablespoon over veggies.

Missi Holt is the fitness and nutrition editor for Early to Rise. She is a master nutrition therapist, certified yoga trainer, Certified Turbulence Trainer and an NSCA certified personal trainer (CPT). She also provides fitness and nutrition therapy through her own organization, Whole Life Health....